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Flexibility Exercises for Yoga and Pilates

This document provides information on flexibility, stretching techniques, and flexibility exercises. It discusses how flexibility is important for sports performance and quality of life. It recommends always warming up before stretching and outlines proper form for stretches. Examples of flexibility exercises are then given, including yoga poses like downward facing dog and child's pose. Pilates workouts are also described, such as the pelvic curl, hundred, and single leg stretch. The document concludes by providing guidelines for submitting a video presentation of 4 yoga poses or Pilates exercises.

Uploaded by

Skarlon Balagtas
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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340 views36 pages

Flexibility Exercises for Yoga and Pilates

This document provides information on flexibility, stretching techniques, and flexibility exercises. It discusses how flexibility is important for sports performance and quality of life. It recommends always warming up before stretching and outlines proper form for stretches. Examples of flexibility exercises are then given, including yoga poses like downward facing dog and child's pose. Pilates workouts are also described, such as the pelvic curl, hundred, and single leg stretch. The document concludes by providing guidelines for submitting a video presentation of 4 yoga poses or Pilates exercises.

Uploaded by

Skarlon Balagtas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
  • Introduction to Flexibility: Defines flexibility, emphasizing its importance for joint and body movement range.
  • Stretching Tips: Provides guidelines for safe and effective stretching to enhance flexibility.
  • Importance of Flexibility: Explains how flexibility contributes to overall physical fitness and well-being.
  • Examples of Flexibility Exercises: Lists different flexibility exercises including Yoga and Pilates routines.
  • Ways to Improve Flexibility: Describes methods to enhance flexibility, focusing on dynamic warm-ups and varied stretching techniques.
  • Yoga Poses: Details various Yoga poses, outlining their benefits and correct execution.
  • Pilates Exercises: Introduces a series of Pilates exercises aimed at improving strength and flexibility.

Flexibility Exercise

Routine
(Yoga and Pilates)
FLEXIBILITY
•Flexibility can be termed as the
ability of your joints and body
parts to execute their full range
of motion.
 

• Flexibility
is one of the main fitness components,
important for success in many sports
STRETCHING TIPS
• Always complete a warm-up session prior to
stretching.
• Stretch until a mild tension is felt, then hold.
• All stretches should be held for up 30-60 seconds
unless otherwise stated.
STRETCHING TIPS
• Avoid stretches to the point where numbness or a tingling
sensation is felt
• Focus on the stretch and avoid any distractions.
• Try to relax the muscles throughout the passive movement of
the stretch, as this will help to alleviate any unnecessary
tension within the muscle.
STRETCHING TIPS
• Breathe normally when stretching; never hold
your breath.
WHY FLEXIBILITY AN IMPORTANT
COMPONENTS OF PHYSICAL FITNESS?
• Good flexibility promotes healthy muscles and joints.
Improving and maintaining a good range of motion in your
joints can enhance your quality of life. Improving the
elasticity of muscles and connective tissue around joints
allows greater freedom of movement and enhances your
ability to participate in many types of sports and perform
activities with greater ease.
EXAMPLES OF FLEXIBILITY
EXERCISES

•Yoga
•Pilates
Zumba is one of the most popular dance-based classes - all that shoulder-rolling and hip-swirling, not to mention the direction changes, will do wonders for your flexibility.

Ways to improve Flexibility


• [Link] and improved flexibility
Yoga is at the top of the list when it comes to flexibility.
• 2. Keep your warm up dynamic
Skipping your warm up is a no-no when it comes to staying flexible.
• 3. Vary your stretching
Both static and dynamic stretching have their place when it comes to your
flexibility.
• 4. Dancing works wonders for flexibility
Not only does the extensive warm-up a dance classes offers boost
flexibility.
• 5. Pilates is great for posture
While the main focus of Pilates is the core, moves such
as The Saw, Spine Stretch and Neck Pull all help to
improve flexibility everywhere from inner thighs and
hips to upper back and neck.
SIMPLE YOGA POSES AT HOME

• Downward facing dog


This is a great pose for stretching out your back
and your hamstrings – when hamstring muscles get
tight, they can cause lower back pain. It also works
your upper body:
DOWNWARD FACING DOG
• Child's pose
This pose stretches out upper and lower back
and the top of your buttocks:
CHILD’S POSE
• Kneeling hip flexor stretch
Maintaining flexibility in the hip flexors is vital for
maintaining good mobility in the hip joint, and will
help prevent both hip and lower back pain:
Kneeling hip flexor stretch
• Doorway chest stretch
• This effective upper body stretch can help ease
tension from muscles that easily become tight
and overused, especially if you work at a desk for
long periods of time:
PILATES WORKOUT
EXERCISE
• 1. Pilates Pelvic Curl
Pelvic curl is a warm-up for the spine and abdominal
muscles. It also works the lower body and helps
coordinate breath and movement. It's a great way to start
your quick Pilates workout.
Pilates Pelvic Curl
• 2. The Pilates Hundred
The hundred is a classic Pilates exercise. It builds
strength, stamina, and coordination. You must use your
breath and really activate your powerhouse at the same
time.
Pilates Hundreds
• 3. Single Leg Stretch
Single leg stretch is one of the best Pilates mat exercises
for working the abdominals. It is an especially good
exercise for the lower abdominals. If having flat abs is
one of your goals, this exercise is for you.
Single Leg Stretch
• 4. Spine Stretch
Spine stretch is a Pilates mat exercise that feels really
good. It can show up anywhere in your workout as a
great stretch for the back and the hamstrings.
Spine Stretch
• 5. Pilates Swimming Exercise
Swimming is a fun exercise, yet quite a workout.
Swimming, like the activity it is named after, works
every part of the body. This one is perfect for toning your
abs. butt, back, and hamstrings in a quick workout.
Pilates Swimming Exercise
Pilates Swimming Exercise
• 6. Plank: Pilates Front Support
While plank really targets the abdominal muscles and
shoulder stability, you will find that plank is an excellent
way to get a full body challenge. It is often modified to help
build core stability for beginners and those with physical
challenges.
Plank: Pilates Front Support
• 7. Pilates Saw Exercise
Saw is a basic Pilates mat exercise that is
appropriate for all workout levels. It is a good
spine stretch, utilizing spinal rotation and the
breath to increase the stretch.
Pilates Saw Exercise
For your Activity/Prelim Examination

4 Yoga or 4 Pilates
CHOOSE 4 BASIC GUIDELINES
YOGA POSES OR 4 ATTIRE: 1. PE UNIFORM (JOGGING PANTS AND PE
PILATES WORKOUT SHIRT)
2. TRAINING SHIRTS AND SHORTS
(GIVEN BY THE 3. SHOES (OPTIONAL) FOR ADDITIONAL SAFETY
INSTRUCTOR) AND
DEADLINE OF SUBMISSION:
CREATE A VIDEO SUNDAY (JULY 4, 2021 – 11:59 P.M.)
PRESENTATION.

Flexibility Exercise Routine (Yoga and Pilates)
FLEXIBILITY •Flexibility can be termed as the ability of your joints and body parts to execute their full range of motion.
  •Flexibility is one of the main fitness components, important for success in many sports
STRETCHING TIPS • Always complete a warm-up session prior to stretching. • Stretch until a mild tension is felt, then hold.
STRETCHING TIPS • Avoid stretches to the point where numbness or a tingling sensation is felt • Focus on the stretch and avo
STRETCHING TIPS •Breathe normally when stretching; never hold your breath.
WHY FLEXIBILITY AN IMPORTANT COMPONENTS OF PHYSICAL FITNESS? • Good flexibility promotes healthy muscles and joints. Improv
EXAMPLES OF FLEXIBILITY EXERCISES •Yoga (https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbei
Ways to improve Flexibility • 1.Yoga (http://www.netdoctor.co.uk/healthy-living/fitness/a26827/should-i-do-yoga-or-pilates/)
• 4. Dancing works wonders for flexibility Not only does the extensive warm-up a dance classes offers boost flexibility. • 5

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